Grounding Techniques
Here are some things you can do when you begin to dissociate, or to manage flashbacks and the strong feelings that accompany them.
Go down the list, find one that appeals to you, and try it out. Keep trying until you find one that works!
- Repeatedly blink your eyes hard.
- Change the position of your body.
- Breathe deeply and regularly—try counting your breaths.
- Use imagery to go to a safe and soothing place in your mind.
- Go to an actual place in your home or surroundings that feels safe to you.
- Move vigorously around your environment.
- Name objects in your environment out loud.
- Hold onto a safe object.
- Listen to a soothing tape.
- Clap your hands.
- Stamp your feet on the floor.
- Wash your face with cold water.
- Say positive statements about yourself (“I’m a good person.” “I’m strong and capable…” etc.).
- Remind your self out loud that you are safe (“I’m an adult. I can leave anytime I want to. I can take care of myself.”)
- Spray the memory with a bottle of (imaginary) cleanser until it goes away.
- Project the flashback on a dry erase board, and then erase it. Do the back and forth movements of the eraser with your hand.
- Draw the flashback on paper. Then shred it, burn it, or bury it.
- Draw the feeling associated with the flashback. Give it a title and try to add some words.
- Put the flashback into an imaginary vault or container.
- Eat something delicious.
- Sing!
- Dance!
- Call a friend.
- Plan a meal.
- Read a magazine.
- Make a collage.
- Knit, crochet, or sculpt some clay.
- Grab your car keys and hold them (these are a symbol of adulthood and independence).
- Touch a piece of jewelry on your body (e.g. ring, necklace).
- Go outside if you’re inside. Go inside if you’re outside.
- Add your own ideas:____________________________
source: http://www.wwu.edu/chw/counseling/su...rounding.shtml